1,500-Calorie Diet Plan for Weight Loss, Created by a Dietitian
1,500-Calorie Diet Plan for Weight Loss, Created by a Dietitian

1,500-Calorie Diet Plan for Weight Loss, Created by a Dietitian

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This simple 1,500-calorie meal plan is designed to keep you energized and full while supporting healthy weight loss of 1 to 2 pounds per week.

If you’re not sure what to eat to lose weight, this 7-day meal plan makes it simple. It includes high-protein, high-fiber foods like fruits, veggies, beans, whole grains, fish, and lean meats to help you stay full and satisfied. This 1,500-calorie plan is designed to boost your energy while supporting healthy weight loss of 1 to 2 pounds per week. You’ll see calorie counts next to each meal, so you can mix and match easily. Pair it with daily movement, and you’re on the right path to lasting results.

Meal Plan at a Glance

BREAKFAST/ A.M. SNACKLUNCH/ P.M. SNACKDINNER
Oatmeal cups/ Apple & nut butterVeggie sandwich/ BananaFajita bowls & rice
Oatmeal cups/ Egg & cheeseTaco bowls/ AppleVeggie burgers & sweet potato fries
Oatmeal cups/ AppleTaco bowls/ Banana & nut butterSalmon cakes & salad
Muesli & fruit/ EggTaco bowls/ Raspberries & dark chocolateLettuce wraps
Muesli & fruit/ Egg & cheeseTaco bowls/ Banana & nut butterRavioli
Muesli & fruit/ Apple & nut butterVeggie sandwich/ EggSoup & baguette
Egg in a hole/ AppleSoup/ Raspberries & chocolateSpinach & artichoke pasta
Meal Plan at a Glance

Day 1

Breakfast (387 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

Morning Snack (190 calories)

  • 1 medium apple, sliced
  • 1 Tbsp. peanut butter

Lunch (325 calories)

Afternoon Snack (105 calories)

  • 1 medium banana

Dinner (451 calories)

Daily Totals: 1,458 calories, 77 g protein, 220 g carbohydrate, 39 g fiber, 47 g fat, 1,355 mg sodium

Day 2

Healthy Turkey Taco Bowl
Healthy Turkey Taco Bowl

Breakfast (387 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

Morning Snack (192 calories)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (344 calories)

Afternoon Snack (95 calories)

  • 1 medium apple

Dinner (495 calories)

  • 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
  • 1 serving Oven Baked Sweet Potato Fries

Daily Totals: 1,513 calories, 53 g protein, 203 g carbohydrate, 36 g fiber, 61 g fat, 1,976 mg sodium

Day 3

Salmon Rice Bowls

Breakfast (387 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

Morning Snack (95 calories)

  • 1 medium apple

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

Afternoon Snack (201 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (475 calories)

  • 1 serving Easy Salmon Cakes over 2 cups baby spinach
  • 1 (2-inch) piece whole-wheat baguette

Daily Totals: 1,502 calories, 70 g protein, 212 g carbohydrate, 38 g fiber, 51 g fat, 1,851 mg sodium

Day 4

Asian Chicken Lettuce Wraps
Cauliflower

Breakfast (393 calories)

  • 1 serving Muesli with Raspberries
  • 1 medium banana

Morning Snack (78 calories)

  • 1 hard-boiled egg sprinkled with a pinch each of salt and pepper

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

Afternoon Snack (188 calories)

  • 1/2 cup raspberries
  • 1 oz. dark chocolate

Dinner (521 calories)

  • 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Daily Totals: 1,523 calories, 70 g protein, 194 g carbohydrate, 46 g fiber, 61 g fat, 1,324 mg sodium

Day 5

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries

Morning Snack (192 calories)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (344 calories)

Afternoon Snack (210 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (454 calories)

  • 1 serving Spinach Ravioli with Artichokes & Olives

Daily Totals: 1,488 calories, 59 g protein, 191 g carbohydrate, 43 g fiber, 62 g fat, 1,624 mg sodium

Day 6

Breakfast (393 calories)

  • 1 serving Muesli with Raspberries
  • 1 medium banana

Morning Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (360 calories)

  • 1 serving Veggie & Hummus Sandwich
  • 1 clementine

Afternoon Snack (78 calories)

  • 1 hard-boiled egg sprinkled with a pinch each salt and pepper

Dinner (465 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup
  • 1 (2 inch) slice whole-wheat baguette

Daily Totals: 1,495 calories, 55 g protein, 220 g carbohydrate, 45 g fiber, 55 g fat, 1,616 mg sodium

Day 7

Breakfast (285 calories)

  • 1 serving “Egg in a Hole” Peppers with Avocado Salsa

Morning Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup

Afternoon Snack (220 calories)

  • 1 cup raspberries
  • 1 oz. dark chocolate

Dinner (556 calories)

  • 1 1/2 serving Spinach & Artichoke Dip Pasta

Daily Totals: 1,501 calories, 56 g protein, 193 g carbohydrate, 41 g fiber, 63 g fat, 2,018 mg sodium

Frequently Asked Questions

Is it OK to mix and match meals if there’s one I don’t like?

Yes, absolutely! This meal plan is just a guide—you don’t have to follow it exactly to see results. If there’s a meal you don’t like, feel free to swap it for something with similar calories, protein, fiber, and sodium. For more ideas, take a look at these tasty weight loss recipes for beginners.

Can I eat the same breakfast or lunch every day?

Yes, you can absolutely eat the same breakfast or lunch every day if that works for you. The meals in this plan range from about 285 to 393 calories for breakfast and 325 to 360 calories for lunch. If you’re tracking things closely, just adjust a snack if needed to stay on target.

Why is there not a 1,200 calorie modification?

We don’t include a 1,200-calorie version because it’s generally too low for most people to get the nutrients they need. According to the 2020–2025 Dietary Guidelines for Americans, eating only 1,200 calories a day isn’t sustainable or healthy for the long term.

Tips for Healthy Weight Loss

One of the main keys to weight loss is burning more calories than you take in—but that doesn’t mean you should cut back on nutrition. If you’re aiming to lose weight, here are a few helpful tips to keep in mind:

Take It Slow: Avoid plans that promise fast results. Healthy, lasting weight loss happens over time. A safe goal is losing up to 2 pounds per week.

Prioritize Protein and Fiber: Meal plans like this one focus on protein and fiber to help you stay full and satisfied while supporting gut health. Don’t skip healthy carbs like fruits, vegetables, and whole grains—they’re packed with nutrients and fuel your gut microbiome.

Move Daily: Regular movement is key, whether you’re trying to lose weight or not. It supports both your physical and mental well-being. The best kind of exercise is the one you enjoy—because that’s the one you’ll stick with long-term.

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